Practice Sandbag Clean Technique:
- set up
- deadlift onto knees to chest
- drive from hips onto shoulder
1) Sandbag carry
2) Sled Pull
3) KB Suitcase Carry
4) rest
1000m row
800m run
(Rest 2 min)
Work on Skill of kipping HSPU:
> go into a handstand position against the wall
> try to control the negative on the way down (use abmat and plates to scale ROM)
> be explosive with your hips on the way up
Adv.:
EMOM‘12
1. 5+ HSPU
2. 20-40 sec Double unders
Accessoires:
3 Sets of:
15-20 lateral raises
15-20 banded external rotation
20-30 sec ring body saw
6 rounds for time
400m run
10 Downups
500m/450m row
10 Boxjumpovers (30/24")
TC 40 min
Goal is to find a pace where you can keep your round split times within 10-20s consistent.
4 sets of:
5 Cleans pulls @~80+% of 1RM Clean
into
10-15 pogo jumps
rest ~60sec.
5 sets of:
30m Single Arm KB-OH carry (each arm)
rest ~30sec. btw arms
10min AMRAP of:
15 DB-Front Squats @2x15/10kg
15 target Burpees (6'')
15 T2B